Author Archives: dennisoh

012326

Posted on January 23, 2026 by dennisoh

30 Min C2 Bike – 110BPM *coached clients*then:- 45 Min C2 Bike – 122BPM

Posted in Cardio, Indoor Bike | Leave a comment

012226

Posted on January 22, 2026 by dennisoh

15min RunRunning Drills 8R of: 40s Run : 40s Jog 5Min Walk 8R of: 40s Run : 40s Jog 5 min cool down run

Posted in Cardio, Running | Leave a comment

012126

Posted on January 21, 2026 by dennisoh

4R of:6 Front Squat 75% 47KG8 cyclist squat 30kg DB 21-15-9 of (for quality)Strict Pull Up40kg Bench Press 15-12-9 (for quality) of:Bent over barbell row 40kgBench Dips

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012026

Posted on January 20, 2026 by dennisoh

60 min zone 2 run9.94km | 6:02/km | 175spm | 134bpm

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011826

Posted on January 18, 2026 by dennisoh

Group Run Pacer3R of: 10min Run @8/km2min Walk

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011726

Posted on January 17, 2026 by dennisoh

21-15-9 ofCal RowBurpee over RowerTime: 5:48 E3.5MOM 4R of:13 cal Bike10 Wall Ball 9kg10 Pylo Lunges 3R of:15 Mountain Climbers15 Russian Twist 24KG30s Hollow Hold60s Rest

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011626

Posted on January 16, 2026 by dennisoh

40 Min Zone 2 Run (Indoor) | 6.69km | 5:59/km | 137BPM

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011426

Posted on January 14, 2026 by dennisoh

E4MOM 5R5 Front Squat @75% @47KG7/7 Single Leg Hip Thrust on Bench E4MOM 3R6 Cyclist Squat 30KG DB12 Barbell Good Morning 20KG E3.5MoM 3R10 DB Bench 16kg1o 1 Arm DB Row 26KG

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011326

Posted on January 13, 2026 by dennisoh

40 Min Zone 2 Run6.39KM | 171SPM | 137SPM | 6:16/km

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011226

Posted on January 12, 2026 by dennisoh

10 Min to find high box Jump of the day E3MOM for 3R3 Depth Jump 20inch”8 Pylo Push Up E6MOM for 8 Rounds (Alt between A and B) A. 12 KB Deadlift 32kg12 Burpee Pull Up12 Cal AirBike30 Wall Ball … Continue reading →

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